27 February 2009

Friday Walk

Duration = 45:01
Distance = 2.74
Calories = 227
Max HR = 118
Avg HR = 111
Max Cadence = 68
Avg Cadence = 66

Simple walk at 3.5 mph with a 3.0% grade.

26 February 2009

Another Good Run/Walk (2:1) session

Duration = 50:01
Distance = 4.21
Calories = 478
Max HR = 188
Avg HR = 154
Running Index = 47
Max Cadence = 101
Avg Cadence = 84

Another good workout. Run was at 6.0 mph except for one interval at 8.0 mph. All walks were at 3.0 mph. Still using the run 2 minutes / walk 1 minute cycle.

It feels great to be able to complete quality training again.

25 February 2009


Duration = 50:13
Distance = 2.97
Calories = 264
Max HR = 133
Avg HR = 113
Max Cadence = 72
Avg Cadence = 65

Light day. Grade was 3.0%. Most of the walk was at 3.5 mph. Cool-down was 3.0 mph with a 1.5% grade.

24 February 2009

Great Progress - Run/Walk (2:1)

Duration = 45:01
Distance = 3.90
Calories = 451
Max HR = 191
Avg HR = 158
Running Index = 46
Max Cadence = 103
Avg Cadence = 85

This is my first session using the 2 minutes run/1 minute walk intervals. I did most of these at 6.o mph run and 3.0 walk. I did one pair at 8.0 for the run and 4.0 for the walk. I did get the beginning of a stitch in my left side. I was able to fend this off by playing with my breathing cycle to change the foot that I started breathing-in on.

This was the best session since my knee issues started in early January. Even with the walk intervals, I have a much better average pace for the 45 minutes than I had for the 5K on the 1st. In fact, I did 5K in about 36:25. (vs 40:41 in the race) I had no issues with the knee during this session. I think that the walk intervals helped. I'm just happy to be able to feel like I am making real progress again.

I will stay with the 2:1 cycle for the remaining two run/walk sessions left this week. Next week, I will change the shoes while keeping the intervals the same.

23 February 2009

Monday Walk

Duration = 30:01
Distance = 1.95
Calories = 173
Max HR = 133
Avg HR = 118
Running Index = 49
Max Cadence = 76
Avg Cadence = 71

Short walking session. Grade was at 3.0% for most of the run. Starting speed was 3.5 mph. Cruised up to 3.8, and then to 4.0, before finishing at 3.5. Cool-down was at 3.0.

22 February 2009

Long Run/Walk (1:1)

Duration = 1:15:09
Distance = 5.19
Calories = 591
Max HR = 157
Avg HR = 138
Running Index = 43
Max Cadence = 103
Avg Cadence = 80

Today's session was the long run scheduled for 5 miles. I did this session with 90 second run and 90 second walk intervals. As always, it really helps to be read to while running on the treadmill.

I had no issues with this session. The right knee felt "warm" at times and still does a bit as I write this. Also, I am having no problem descending stairs, so I am quite happy with where things are at the moment. I will try to change to 2 minutes run and 1 minute walk during the training next week.

End of Week 2 Progress Tests

I was much improved on sit-ups with 21. While just good enough to advance to Week 3, I was able to do all on them in one minute with no pauses. This improves my confidence of adequate performance on the crunches in the USAF Fitness Assessment. I will be following the low column for Weeks 3 & 4.

There was slight improvement on push-ups with 23. This is good enough to advance to Week 3. I will be following the middle column for Weeks 3 & 4.

This morning was also a milestone in my weight loss plan. At 165, I have now lost 15 pounds from my start. This is as low as I've been since May 2003.

20 February 2009

Strength Week 2 Day 3

Sit-ups (W2D3): 8, 12, 8, 8, 12
Push-ups (W2D3): 12, 13, 10, 10, 15

Regarding sit-ups, I was doing pretty good until the end of the last set. #11 & #12 were difficult. Sunday is a Progress Test. I need 21 in a row, or better, to advance to Week 3.

This session of push-ups was better than some recently. I didn't push beyond the requirement for the last set as I wasn't sure I could maintain proper form. I need 16 in a row, or better, on the Progress Test to advance to Week 3.

A Walk in the Park

Duration = 32:52
Distance = 1.88
Calories = 112

Today was an easy day. My wife and I went for a walk in the park near our house right at dusk. We got back before it was truly dark. There were a few spots with ice on the path, but there was a way around most of what we saw. It was cold, but it was quite pleasant (no rain or snow).

19 February 2009

Run/Walk (1:1)

Duration = 35:01
Distance = 2.54
Calories = 285
Max HR = 169
Avg HR = 141
Running Index = 42
Max Cadence = 103
Avg Cadence =78

Today's session was completed with alternating 90 second intervals. I dropped the last run interval planned at 30:00 as my left ankle developed at sharp pain. Slowing to a walk alleviated that and I finished the session with a walk. The few couple of run were at 5.0 and rest were at 6.0 mph. All walking was at 3.0 and the grade was 3.0% from the start until after the last run interval. The right knee seems to be getting better but is still an active concern.

Strength Report Format

The current strength training plans I'm following are the One Hundred Push-Ups and the Two Hundred Sit-Ups programs. Both programs are progressive over a nominal six weeks. They both consist of 5 sets each of 3 days each week. I report the Week and Day (W1D1 is Week 1 Day 1) of the plan attempted and the number of exercises accomplished in each set. The last set is always a maximum effort with a defined minimum. I use red if I fail to meet that minimum, black if I match it and green if I exceed it.

If you can stay with the progression at the highest level, you will achieve each programs goal in six weeks. The program actually has three different levels based on the most recent exhaustion test (do as many consecutive exercises as possible without stopping) that are followed for each week of the program. I am currently following the lowest of the sequences for sit-ups and the middle sequence for push-ups.

I don't expect to complete either program in six weeks, but it does give me a framework for improvement. I need to be able to do 47 sit-ups and 40 push-ups with a one minute time limit each to get maximum points on these parts of the USAF Fitness Test, one of my long-term fitness goals.

18 February 2009

Strength Week 2 Day 2

Sit-ups (W2D2): 7, 9, 6, 6, 12
Push-ups (W2D2): 10, 12, 9, 9, 14

Sit-ups were not quite as strong as Monday. Also, sit-ups really annoy my ITB.
A bit a push for that last push-up.

Easy, If Long, Walk

Duration = 50:06
Distance = 3.08
Calories = 295
Max HR = 132
Avg HR = 119
Max Cadence = 70
Avg Cadence = 68

Actual time was more like 75 minutes, but I did the rest off the HRM. Grade was 3.0% and the speed was 3.5 mph.

17 February 2009

Run/Walk (1:2 -> 1:1)

Duration = 35:09
Distance = 2.65
Calories = 292
Max HR = 195
Avg HR = 151
Running Index = 37
Max Cadence = 107
Avg Cadence = 80

Great Session! Increased the grade on the treadmill to 3.0% (normal, and minimum, is 1.5%). Started with the 1 minute run/2 minutes walk with walk at 3.0 mph and first run segment at 5.0. Most of the rest were done at 6.0. After 12:00, the intervals changed to 90 seconds run/90 seconds walk. The first 90 second run segment peaked at 8.0 which generated a heart rate peak at 185. The 21:00 run segment again peaked at 8.0 with another 185 heart rate peak. I now was looking to try to get a Max Heart Rate value. After the 27:00 run segment, I did the walk at 4.0. I then did 90 seconds at 8.0 with a heart rate peak at 195. I finished with a cool-down at 3.5 then 3.0 for the remainder of the session.

I have now adjusted my values to use 195 as the Max Heart Rate and a previously measured Resting Heart Rate of 55. 195 may still not be my actual Max Heart Rate, but it is probably close and pushing into this realm is fairly hard and not needed where I am in training.

I initially did 90 seconds to see if the heart rate would plateau. As I felt good, I decided to stay with the 90 second intervals for the rest of the session. Even with the intense segments, I finished strong. Assuming no delayed onset issues, I have made progress to full capability. Finally, 8.0 is in the realm of one of my long-term goals, and it felt good to be able to run at that speed. I intend to stay with the 1:1 ratio on the "hard" days, and I intend to stay with the 3.0% grade for the time being.

16 February 2009

Strength Week 2 Day 1

Sit-ups (W2D1): 6, 9, 6, 6, 15
Push-ups (W2D1): 10, 11, 8, 8, 11

Strong on sit-ups today.
Accidentally did an extra in the first set of push-ups. Just made the target of 11 in the last set.

OwnZone Walk

Duration = 31:01
Distance = 2.00
Calories = 179
Max HR = 139
Avg HR = 124
Running Index = 45
Max Cadence = 78
Avg Cadence = 71
OwnZone Target = 112-142

Since this was a light day, I decided to try the OwnZone feature of the HRM again. It gave me the highest target zone I have seen. OwnZone uses detected changes in the variability in the heart rate to determine the appropriate range for fitness. I was able to maintain a walk. I peaked at 4.2 mph with most of the time spent at 3.8 to 4.0. I finished with a short cool-down at 3.0.

I'm real happy to be training again, even if the intensity is rather low.

15 February 2009

Long Run/Walk (1:2->1:3)

Duration = 1:03:22
Distance = 3.93
Calories = 408
Max HR = 156
Avg HR = 131
Running Index = 40
Max Cadence = 103
Avg Cadence =73

Today was the long run for the current plan. Plan distance is 4 miles. I placed a 1 hour cap on this for various reasons including the fact that this is my first week back in training and my wife was reading while I ran.

Run was at 5.0 mph and walk was at 3.0 (with one interval of 3.5). I started with a ratio of 1 minute run to 2 minutes walk. After the run at 24:00, I changed to 1 minute run/3 minutes walk for the rest of the session. I was noting the presence on my right knee. I added the additional walking to keep it happy. I'll be really happy when I can actually go the other way and reduce the time spent walking.

14 February 2009

Strength Week 1 Day 3

Sit-ups (W1D3): 6, 7, 6, 6, 9
Push-ups (W1D3): 8, 10, 7, 7, 12

And that completes the first week of these programs.

12 February 2009

Another Run/Walk

Duration = 36:01
Distance = 2.38
Calories = 221
Max HR = 166
Avg HR = 128
Running Index = 42
Max Cadence = 108
Avg Cadence = 77

I did another run/walk session tonight. Still used 1 minute run/2 minutes walk sequence. Walk was usually 3.0 mph, but I did one at 3.5 and the last started at 4.0, then 3.5, then 3.0 to the end of the session. Runs were usually 5.0, but I through in a few 6.0 and one 7.0 on the last run.

I felt good after the session. I'm glad I have a program that allows me to train. I got an aerobic step good for 6" to help with a specific exercise for the ITB. I hope everything keeps improving. I just need to remember to keep the easy days easy.

11 February 2009

Strength Week 1 Day 2

Sit-ups (W1D2): 5, 6, 3, 5, 12
Push-ups (W1D2): 6, 8, 6, 6, 10

Dropped to a lower level on push-up where I met the Day 1 requirements. This is still progressive and keeps everything simpler. I've been a bit sore in the chest, so a bit lower volume may be appropriate.

Wednesday Walk

Duration = 35:02
Distance = 2.23
Calories = 193
Max HR = 135
Avg HR = 121
Running Index = 45
Max Cadence = 76
Avg Cadence = 71

I have pushed the limit on a walk, but it did feel good to be working on fitness again. I started at 3.5 mph and pushed up to 3.8 after 6 minutes. I stayed there until 30:00 and dropped to 3.0 for 5 minutes as a cool-down.

10 February 2009

Run/Walk Session

Duration = 30:01
Distance = 1.83
Calories = 175
Max HR = 154
Avg HR = 125
Running Index = 42
Max Cadence = 104
Avg Cadence = 77

I was considering what to do about the planned race in April. I had considered doing it as another 5K. This was originally planned as my first 10K. I'm not going to declare until the cut-off for pre-registration, but I'm going to train for a 10K on the 11th of April. I can always drop back if I have any significant issues.

To balance this with a little caution, I'm going to follow a run/walk plan of Mr. Galloway's for this race. I will initially be running 1 minute and walking for 2. I will adjust this as my body allows. As a switch from last fall, I'm mechanically limited this time instead of aerobically limited.

I need to get an aerobic step to assist with my ITB conditioning strength training. Currently, I can tell that the ITB is there, but it is not currently painful. I am hopeful for continued improvement.

09 February 2009

Gotta start somewhere

First day of sit-ups went better than expected: 3, 4, 3, 3, 10
First day of push-ups didn't go as well: 10, 12, 7, 6, 5 (I will be repeating Day 1)

You have to walk before you can run

Duration = 30:42
Distance = 1.60
Calories = 104
Max HR = 107
Avg HR = 97
Max Cadence = 66
Avg Cadence = 63

Today was a walk. Mostly 3.0 to 3.2 mph. Knee feels better after than it did before. I am going to ease back into training. My next race is currently planned for 11 April as a 10K. I will likely drop back to a 5K for this race. The goal will be to be able to run the distance. I have strength exercises to try to improve the operation of the muscles around the knee to keep my current issues from recurring. I'm not sure yet what schedule I'm going to follow for the walking/running.

I will also be working on improving my upper body and abdominal strength using the programs associated with the badges I've added to the blog. I'm starting with 20 push-ups and 10 sit-ups. The push-ups are with good form and all the way from the ground to fully-extended. This is a bit further than required by the USAF Fit-to-Fight. However, the program site for the sit-ups calls for a crunch. For me, the USAF crunch is harder than the program calls for; so, I will be using the USAF crunch instead. Both of these programs are three days per week. I currently plan on them for Monday, Wednesday, and Friday.

01 February 2009

2009 Super 5K, Novi, MI, USA

Duration = 42:48
Distance = 3.18
Calories = 364
Max HR = 178
Avg HR = 153
Running Index = 36
Max Cadence = 99
Avg Cadence = 82

One objective for 2009 accomplished: I did finish my first 5K.

This morning was clear and not as cold as it had been. The temperature at the start of the race as 33 F with a 13 mph wind from the west. I was actually over dressed for the conditions. I was wearing compression shorts, silk-weight wicking layer top and bottom, exercise shorts, wind pants, t-shirt, fleece liner top, gortex jacket, glove liners, knit cap, socks and road running shoes. I had stuffed the glove liners and the cap into pockets by the first mile. I partially unzipped the jacket and liner a bit before the turn-around which was shortly before the second mile. The return was into the wind, but this wasn't a problem. The course was all pavement and mostly out and back. There was some relief, but nothing significant.

I should have gone with the original plan: running 1 minute and walking 2 minutes. I went out faster than planned and didn't start alternating until something like 9 minutes into the race. I ended up walking most of mile 3. I finished running with good form and a nice pace. As long as I keep moving, I don't have major issues. The knee is sore and gets stiff if I leave it in the same position too long.

My gun time is 42:40, but I didn't get to the start for almost 2 minutes. Based on gun time, I was the slowest in my age group. I need to wait for the results to be posted to see my final time. Assuming I get past this knee issue, a PR (personal record) should be relatively easy.

Final results have been posted:
My chip time was 40:40.56
1104 of 1125 overall
639 of 644 males
97 of 98 age-group males

[Edited 2009-02-01 2322 to add final results]
[Edited 2009-02-09 2053 to update final results]